HEALTHY LIVING Most Americans BY CHARLOTTE LIBOV I


nflammation is an invisible, deadly condition within the body that raises the risk of developing our biggest killer


diseases. Infections and injury typically


trigger short-term inflammation, which helps the healing process. But when this inflammation becomes chronic, the process that normally protects your body can result in damage. While chronic inflammation can


be caused by consistent stress, lack of physical activity, obesity, sleep disruption, and other factors, a key source is our diet. “Chronic inflammation over years


plays a big role in so many chronic diseases like cardiovascular diseases, diabetes, and arthritis,” says Rachel Meadows, Ph.D., lead author of a new study that finds the way most Americans eat fuels inflammation. About 57% of Americans — or


nearly six in 10 — eat a diet that is considered pro-inflammatory, while only 34% choose foods that are anti- inflammatory, and 9% eat a neutral diet, meaning it is neither pro- or anti- inflammatory. “It makes sense when you consider


why we have so many chronic conditions that we deal with in our country,” says Meadows, visiting faculty member at Ohio State University in Columbus. The study, which examined the


diets of more than 34,500 men and women using a dietary inflammatory index, was published in the journal Public Health Nutrition.


86 NEWSMAX MAXLIFE | FEBRUARY 2025


Eat Diet Causing Inflammation


It leads to chronic diseases, even death. Here are the foods to eat and the ones to avoid. ::


While eating inflammatory foods fuels inflammation, you can choose foods that do the opposite, says Meadows. “Diet can help your body lower inflammation, make you feel better, and lower the risks for these health conditions,” she says.


Anti-inflammatory diets are comprised of large amounts of fruits and vegetables, whole grains, and unsaturated fats like olive oil.


A pro-inflammatory diet consists


of high amounts of processed meats, foods containing refined sugars and artificial sweeteners, and saturated fats, largely from animal sources, including high-fat-dairy products. In contrast, anti-inflammatory


diets are comprised of large amounts


of fruits and vegetables, along with whole grains and unsaturated fats, like olive oil, along with legumes


and lean proteins such as fish and chicken, with red meat consumed rarely. But it isn’t only


the foods you eat that influence the development of chronic inflammation within the body. Stress, a lack of sleep, smoking, and too


much alcohol play a role as well, Meadows says. “Inflammation is an important


element to consider and the overall balance of diet is most important. Even if you’re eating enough fruits or vegetables, if you’re having too much alcohol or red meat, then your overall diet can still be pro-inflammatory.” Stress reduction, getting enough


sleep (seven to nine hours), and exercising are also ways to dial down the inflammation, she says. “Dietary inflammation


is important, but it can be overwhelming to change your diet. Making small changes every day or every week really adds up to a huge change. “You don’t have to be perfect to


be healthy,” says Meadows.


For an anti-inflammatory diet,


Meadows recommends: Use anti-inflammatory spices when


cooking, such as garlic, onion, and ginger. Eliminate sugary sodas; choose green or black tea instead. Concentrate on whole grains by


switching to whole grain bread. Eat leafy greens like spinach, and add berries along with beans or lentils to make your salads more anti-


inflammatory. Make your own salad


dressing; store-bought ones are loaded with sugar and unhealthy fat. Drink enough water and get adequate sleep, which can also help your body not to crave unhealthy pro- inflammatory foods.


MEADOWS


DAVID MALAN/GETTY IMAGES


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